nothing is impossible, really.

When I took my monthly progress pictures and measurements, I noted three things:

1. I'm bikini ready 50 days before I have to be for the Cayman Islands!

2. I'm super happy about the cellulite vanishing from my ass. Perhaps, this should be #1. I've always just accepted the fact that I would have cellulite---Nope, not any more! *Edit: I deleated the pictures demonstrating this on accident and will need to update them later*

3. The lifting-high compares to NOTHING, not even the runner's high!

4. Abs are made in the kitchen...for real!

5. I've finally (really) convinced myself that the scale is a shitty indicator of success.

Now to back up those points...

On the right is my 3 Month CrossFit Progress Picture. As a point of comparision, the other two photos are from December and May of last year when I was following various methods. The middle photo is my "before" CrossFit picture which was my "after" NROLFW picture. The far left is a picture of me last May at my lowest adult weight (4 lbs lighter than I am today), this is the one that proves the scale is a shitty indicator of success---look how squishy I was ("skinny fat" defined!)!!!

And now for the stats between CrossFit Day 1 and CrossFit Day 90:

Lifts

Deadlift 95# 135# (+40)

Squat 95# 140# (+45)

Push Press 45# 105# (+60)

Hang Clean 20# (KB) 85# (+65)

Sled Push 70 105 (+35)

Weight & Inches (CrossFit Day 1 and CrossFit Day 90)

Weight 168 157 (-11 lbs*<-- as a reference I lost ZERO lbs in all of 2011!!!!) 

Body Fat 22% 19% (-4%)

Pants Size 8 4 (- 4 sizes)

Right Leg 25.75 24.5 (-1.25)

Hip 41.0 36.75 (-1.25)

Waist 28.25 26.75 (-1.5)

Bust 32.75 32.75 (No change...yes!!!)

Right Arm 11.5 11.0 (-0.5)

Neck 12.0 11.75 (-0.25)

Wrist 5.75 5.75 (No change, but I have arm veins now!!!)

Total Inches Lost  -4.75 inches*

A note on the weight and inches lost, I 100% believe the fact that I lost weight, dropped body fat, acquired arm veins, and have visible abs all of the time is attributed to my diet. CrossFit has increased my strength tremendously, but my diet is what has helped me look so trim! In all of 2011 when I was a running vegetarian and then a light lifting vegetarian, I lost ZERO pounds. NOT ONE! I actually gained about 15 lbs during the year. But as soon as I switched my diet I instantly felt better (amazing, really) and the pounds started falling off. A month later, I started CrossFit and those results just compounded! I can't wait to see what I look like in the Caymans with 50 more days of training and healthy eating... 

Note, I have my body fat measured every month before working out using calipers. The actual percentage may not be 100% accurate, but I'm confident the trends are. Using online calculators, my body fat is generally lower--but I don't trust these methods as much. 

A good link with tons of work outs and videos: http://www.crossfit.com/cf-info/excercise.html The named WODs are located on this page. 

The official CrossFit WOD is listed here every day: http://www.crossfit.com/&nbsp;

My box's site that lists our work out each day in the WOD section.Every 3 weeks we do body weight week which requires no equipment. http://crossfitchallenge.wordpress.com/

http://www.paradisocrossfit.com/wp-content/uploads/2011/10/Comprehensive-Bodyweight-Workout-List-v1.5.pdf

100 Travel (i.e. no equipment) WODS: http://www.crossfitsteelecreek.com/about/the-workouts/100-travel-workouts/&nbsp;

Another travel one: https://www.google.com/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=5&amp;ved=0CFEQFjAE&amp;url=http%3A%2F%2Fboard.crossfit.com%2Fattachment.php%3Fattachmentid%3D329%26d%3D1177098891&amp;ei=FPKWT5j4OoS-gAeckJ3kDQ&amp;usg=AFQjCNHl_HGMZ418qjDCOoV-mLyTz-TEgQ&amp;sig2=HVWLu7jE8YjXtB-Dzi_1rg&nbsp;

And some others that I've done: 

Coach Walter 
3 rounds 
Run 400m 
40x Walking lunge steps 
30x Sit ups 
20x Push ups 
10x Burpees 

The other Lynn 
Max rounds in 20 minutes 
25x Squats 
20x Push-ups 
15x Box jumps (24 inch) 
10x Burpees 
5x Pull-ups 

Ass ‘n abs Annie 
5 rounds 
50-40-30-20-10x reps 
Walking lunge steps 
Sit-ups 

The Holbrook 

10 rounds 

10-9-8…3-2-1x reps 
Squats 
Burpees 
Push-ups 
Run 1200m 
100x Push-ups 
150x Sit-ups 
200x Squats 
Run 1200m 

Tabata my lungs 
Tabata=8x of 20 seconds hard work:10 seconds rest of each exercise, 24 rounds total 
Tabata Row 
Rest 2 minutes 
Tabata Double unders 
Rest 2 minutes 
Tabata Burpees 

3 rounds, 10-20-30x reps 
Squats 
Sit Ups 
Squats 
Pull-ups 
Squats 
Push-ups 

Mel 
5 rounds 
Run 100m 
10x Burpees 
10x Push-ups 
10x Mountain climbers 
10x Sit-ups 
10x Prisoner squats 

Annie 
50-40-30-20-10 of 
Double Unders and Sit Ups 
“Angie“ 
For time: 
100 Pull-ups 
100 Push-ups 
100 Sit-ups 
100 Squats
 
5 Pull-ups
10 Push-ups
15 Squats
Run 800 meters
75 /50 Squats
50 /25 Sit-ups
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders
   

CrossFit Portable (Traveling) Workouts

No equipment

Tabata Interval -Pullups pushups situps squats

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

“Mary”

Complete as many rounds in 20 minutes as you can of:

Burpee Ladder

Start on one side of the room

Do 20 burpees

Go to opposite side of room do 19 burpees

Return to original side do 18 burpees

Go to opposite side of room do 17 burpees

And so forth

All the way down to one.

WOD

Complete three rounds for time of:

WOD

How many rounds can you complete in 20 minutes:

400 Meter run

20 pull ups

30 walking lunges

40 push ups

50 Squats

Run 5K

Go !

Minimal weight

Lunge- Thruster

Lunge 50 yards

Walk back

do 10 thrusters

Lunge 50 yards

walk back

do 10 thrusters

(do this for 8-15 minutes/depending on conditioning )

Chipper Ladder 

Sprint 50 yd   x 10

Heavy bag carry 50 yds x 8

Bear Crawl 50 yds x6 (Stiff back legs !)

Farmers walk (with dumbbells- app weight) 50 yds x 4

Sprint 50 yds x 2

Mix and match tabatas

Select various exercises and do a Tabata This type workout.

DB Thruster

DB Swing

Jumprope

Pullups

Pushups

Situps

Squats (with or without weight)

Lunge

Burpees

Burpee Workouts

Burpee Ladder

Start on one side of the room

Do 20 burpees

Go to opposite side of room do 19 burpees

Return to original side do 18 burpees

Go to opposite side of room do 17 burpees

And so forth

All the way down to one.

Burpee/ Pull ups

Start on one side of the room

Do 20 burpees

Go to opposite side of room do 1 Pull up

Return to original side do 19 burpees

Go to opposite side of room do 2 pull ups

Work your way down to one Burpee and up to 20 Pull ups

Running/Burpulls

Run 800 M

Do 21 Burpulls

Run 600 M

Do 15 Burpulls

Run 400 M

Do 9 Burpulls

(Burpulls – burpees done under a pull up bar– Do a Burpee, as you jump back up grab the pull up bar and do a pull up)

Running/Rocker Squat-Burpees

5 Rounds of:

200 M

15 RSB’s

(RSB- From standing position perform back fall break, use your momentum to bring yourself back to your feet in a squat position leap into the air, land do Burpee, repeat)

Pull Up Workouts

Traveling Lynne

5 Rounds of:

Max Push ups

Max Pull ups

Running/Pull ups

Run 400 M

40 Pull ups

Run 400 M

30 Pull ups

Run 400 M

20 Pull ups

Run 400 M

10 Pull ups

Pull Ups/HSPU

Run 800

21 Pull ups

21 HSPU

Run 600

15 Pull ups

15 HSPU

Run 400

9 Pull ups

9 HSPU

Pull ups/Broad Jump

3 rounds:

Run 400 M

21 Pull ups

12 Broad jumps

Standards

Angie

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

Barbara

5 Rounds of:

20 Pull ups

30 Push ups

40 Sit ups

50 Squats

Chelsea

Every minute on the minute for 30 minutes:

5 Pull ups

10 Push ups

15 Squats

CF/KB

1.

5 rounds:

Shadow box 3 minutes

50 Squats

(Can do with Max Pull ups or Max Push ups as well)

If you have access to a gym.

5 rounds of Shadow boxing.  Each round followed by 1 minute of deadlifts.  (thrusters, push press will do as well)

Technique work with the Broom stick Mile

25 Back squats,

25 Front Squats,

25 Overhead Squats,

Run 400 meters,

25 Shoulder Press,

25 Push Press,

25 Push-Jerk,

Run 400 meters,

50 Squat Cleans,

Run 400 meters,

50 Snatches,

Run 400 meters.+

Filthy Fifty: For time:

50 Burpees

Tracking my progress with lift maxes.

Back Squat

4/23 4 x 3 @ 90%. Ended at 140 lbs.  

7/18 175 lbs

Overhead Squat

4/23 65 lbs 

7/23 105 lbs 

Push Press

4/24 4 X 3 @ 95%. Ended at 85 lbs.  

6/30 105 lbs 

Shoulder (Strict) Press

7/18 85 lbs 

Dead Lift 

4/24 135 lbs

6/30 155 lbs 

7/18 185 lbs 

Power Clean

6/30 105 lbs 

10/1 115 lbs 

Monitoring the progress of my 2000 m Row while working towards a goal of 7:20 or a 1:50 average 500 m time. 

Date Time Delta Average 500 m Time

4/10 8:53 - 2:13.3

4/24 8:45 -0:08  2:06.8

New York was awesome! I love when weekends are so fun that you are all rejuvinated again on Monday! 

Trip Synopsis: 

• Quality time with my friend, Morgan!!!
• 6 Mile Run in Central Park (damn you, unexpected hills...)
• Union Square Farmer's Market
• Shopping in SoHo (new Chanel sun-glasses, pictured below) + Prickley Pear Margaritas

Here is a picture of us during our shopping excursion.

I came back from vacation weighing less than I did when I left! Thank you, New York, for your predesposition to walking and public transit!  

So that paleo challenge I did pre-trip was not a shining success, with only 40% paleo eating over those 10 days...yup, only FOUR out of TEN days did I actually eat 100% paleo. As always, I did good on the exercise front, but I really need to actually focus on the paleo part. I feel like I've typed that same damn message in each of my last three posts. I also have noticed when I slip from my definition of Paleo, I really take things to the extreme. For example, a few "harmless" Wheat Thins as a snack led to thee slices of pizza. Not good. So, I present...

The Focus-Exclusively-On-Eating-100%-Paleo* Challenge

  100% Paleo Lunchtime After Work

M Y Spinning CrossFit

T Y Zumba CrossFit

W Y CrossFit Bowling

Th Y Zumba CrossFit

F Spinning CrossFit

S CrossFit (9 am)

Su  Tennis/Golf/Climbing/Etc.

*100% Paleo = Meats, Fish, Veggies, Fruits. NO grains, sugars, processed foods. Some cheese and yogurt. Wheat Thins are NOT paleo!

Paleo:  __ / 7

It doesn't matter how good (or bad) I am with executing my work out schedule; I must focus on my diet or I will not see results since I'm so close to my ultimate goal. For some people that statement may not be 100% accurate, but for me it is. I LOVE exercising and being active, so it isn't a chore or task or even something I have to consciously think about to get my hiney to the YMCA or the Box. Eating 100% Paleo requires some thought, planning, and conscious effort. But it is worthwhile since there are 54 days until my Cayman Island vacation. What I eat now will determine how I look in my itty bitty bikini that I'm still on the hunt for! There IS time to make a difference and that time is NOW! I feel awesome in all of my new clothes and I want to feel the same when I'm in a bikini. I know what I need to do it, I am motivated to put in the effort to look my absolute best. Probably more importantly though, I feel awesome when I eat well. I have no heartburn and dont feel sluggish. THAT is the primary reason to eat well.

Eat well. Feel well. Look HOT! 

Put that way, how hard can 7 for 7 be this week?  

Last week, I started a Paleo challenge for myself in preparation for my New York trip. I did miserably bad with the paleo part (1/6), but very well with the activity (7/8). This is generally the case; I'm either good with food or with activty, but never both at the same time. But, I have 4 days until I leave for New York and this is my goal: Master the eating (4/4) AND the activity (8/8)!

I know I have set myself up to succeed this week since Mike is on a business trip and I went on a very though (i.e. expensive) grocery trip yesterday for yummy meals to have all this week! I have all my lunches and dinners planned and will not have a pokey carpool buddy to make me miss crossfit!

Here is the plan: 

Day 100% Paleo Walk the Dog Lunch After Work

M 16 ✔ ✔ Spinning* CrossFit

  *Downpour + Forgot to pack pants 

T 17 ✔ ✔ Run (am) CrossFit

W 18 ✔ ✔ CrossFit (4:30) Bowling

Th 19 X(Sick) ✔ Spinning  CrossFit

F 20 ~-~-~-~-~-~-~-~--~-~-~New York Trip!!!!!!!!!!!!!!!~-~-~-~-~-~-~-~-~-~-~-~-

This week: Go to CrossFit FIVE times!!!! (3/5= 60%)

And an update on the car shopping, which served as my "activity" for Saturday: I have trimmed the list down to either the Audi Q5 or the Mercedes Benz GLK. I think the Audi is in the lead due to cost considering the owner loyality discount with my Hubby's A4 and fuel economy, but it looks like I'm going to have to get a new car rather than a used one, as originally planned. I can't seem to find the car that meets the majority of things on my wish list (Under $40k, 4 doors, red exterior, black leather inetrior, panoramic sun roof, back up camera, roomy interior), and I can build a new one to my specifications and still be close (+/- $5k) to my original budget. 

Due to a ridiculiously hectic schedule, I've been kind of lax with my eating and I only made it to CrossFit twice last week. Some planning is needed to get me back into the groove. It was probably a good thing to ease up on the heavy lifting and strict eating, just to mix things up, but now its time to get back to reality. 

Just a little, motivational wake up call: 67 days until the Cayman Islands...It is time to put in the work now so that the benefits (i.e. a rockin' bikini body) can be enjoyed later!

I am visiting a good friend in New York in ten days from TODAY so this is a perfect time to do a challenge! My Goal is to be 100% Paleo for the next 10 days! 100% Paleo= NO grains, NO sugar. LOTS of Meat, Fish, Veggies. Some fruit, cheese, yogurt. 

Day 100% Paleo Walk the Dog Lunch After Work

M 9 ~-~-~-~-~-~-~-~--~-~-~Pipeliners Golf Tourney~-~-~-~-~-~-~-~-~-~-~-~

T 10 Y Y Spinning CrossFit

W 11 X (Wine, Y CrossFit X Bowling

bananas foster, nibble of mac and cheese @ Perry's. Good job avoiding bread!) 

Th 12 X (chips) Y Zumba X CrossFit

F 13 X(1/2 bread, chips) Y - CrossFit

  *Avoided beer at dinner! good job!

S* 14 X (BAD!!!) Walking during car shopping

Su 15 X (Beter, Just Wheat Thins) Run w/ Sarah + Tennis w/ Vanessa

M 16 Y Y (Weather) CrossFit

T 17 Y Y Run (am) CrossFit

W 18 Y Y CrossFit Bowling

Th 19 X (Sick) Y Spinning CrossFit

F 20 ~-~-~-~-~-~-~-~--~-~-~New York Trip!!!!!!!!!!!!!!!~-~-~-~-~-~-~-~-~-~-~-~

10 Day Challenge Totals

100% Paleo: 4 / 10 (40%)

Dog Walks: 10 / 10 (100%)

Lunchtime Work outs:  3 / 4 (75%, Some weather/scheduling issues + Sick)

CrossFit: 6 / 8 (75%)

Bowling League: 1 / 2 (50%)

Weekend Activity: 1 / 1 (100%)

Total: 25 / 35 (71%)

Saturday I'm attending a friend's Baby Shower (Twins...how exciting! Let the baby fever begin...) so food will be somewhat out of my control. BUT, no one will be holding a gun to my head to consume crap, so I must employ my self-control and only eat paleo-approved foods (likely there will be none) and I will eat prior to the shower so that I'm not tempted to binge. 

My "Walk the Dog" column may seem some what random. It really isnt serving a fitness purpose, but since "retiring" from running, my doggie has gotten grumpy lately and she needs some morning activity. Therefore, this week I will wake up 20 minutes earlier to take her around the block and throw her toy. Since I just came up with this idea, I missed it this morning but I'll make up for it this evening. 

Cayman Islands in 74 days...'nuff said!

Get to work... 

After MANY failed attempts (icky taste, poor texture, wrong consistiency, etc.) at Primal Banana Bread, I've FINALLY unlocked the perfect recipe! I really love my eggs and bacon breakfast, but that is just not an every day thing (unfourtinately).  So, enter the quick and easy prepare-ahead notion of banana bread:

Primal Banana Bread (Inspried by Macnifique!)

Ingredients for one loaf:

2 cups almond flour (Bob's Red Mill Almond Meal/Flour) 

1 tsp baking power

2.5 scoops Optimum Nutrition 100% Gold Standard Natural Whey Vanilla Protein Powder 

1 pinch sea salt

1 tsp cinnamon

1 cup chopped walnuts

1 tsp vanilia extract 

1/2 cup butter (melted)

2 organic, cage free brown eggs

3 extremely ripe (brown) bananas

Directions

• Preheat oven to 350 F
• Mix dry ingredients (flour, baking powder, salt, cinnamon, protein powder, nuts) in a bowl.
• In a separate bowl (I used my Kitchen-Aid Stand Mixer), wisk eggs then add bananas until completely mashed. Add in the melted butter and vanilia extract. Mix well.
• Fold the liquid ingredents into the dry ingredients and gently stir until a homogeneous mixture is achieved.
• Grease a bread pan with Pam, Coconut Oil, or Butter and transfer mixture to pan.
• Bake for 30-40 minutes, depending on oven. Be sure to check the bread every 5 minutes after 25 minutes, to assure that the bread is removed when the outside becomes golden brown and a knive comes out dry and clean of batter.

Enjoy!

Nutrition Facts Per slice, using 8 (generous) slices, with-out Nuts)

Calories: 361

Carbs: 17 g

Fat: 27 g

Protein: 16 g

Sodium: 47  mg

Fiber: 4 g